Training Log Archive: OJIn the 31 days ending Dec 31, 2011:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Dec 31, 2011 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
Morning jogging with Rob discussing the impact of livestock grazing on the local ecosystems.
11 AM
Running 1:25:00 16.0 km (5:19 / km)
Tim Tett memorial fell race from the field centre, a great route out to the bottom then top of Malham Cove then up Goredale Scar waterfall, which was in full spate after all the rain. I didn't know the best route so opted to cling on to Nails or Pete for dear life. I chose Pete, who was looking confident, but sadly he turned out to be hopelessly lost. The only positive was that we had lured Rob and Nails along with us. Spent the rest of the way working back through the field until I died on the final hill and Rob and Pete sailed away into the distance. Just about managed to catch and pass Tim, which saved some dignity.
Friday Dec 30, 2011 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
Morning run with Rob, enjoying a stunning sunrise and what would turn out to be the last we would see of the sun for the entire visit to Malham.
11 AM
Running 2:15:00 [2] 23.0 km (5:52 / km)
Risked a longer run with Nails and Rob up to Pen-y-ghent and back via Fountains Fell, and I'm glad I did because the foot stood up to it quite nicely. Pretty horrible conditions lower down, but it was snowing and settling on the tops. A very enjoyable run, most fun for some time.
5 PM
Circuits 10:00 [1]
Thursday Dec 29, 2011 #
12 PM
Orienteering 32:00 [5] 5.0 km (6:24 / km)
LOC xmas event on a new area near Rusland. Great little wood and a fun course, which felt incredibly physical as the ground was waterlogged, the rock was greasy and there were fallen trees all over the place. Nice sociable lunch in the pub after, then on to Malham.
Running 20:00 [2] 4.0 km (5:00 / km)
5 PM
Circuits 10:00 [1]
Wednesday Dec 28, 2011 #
Running 1:20:00 [2] 14.0 km (5:43 / km)
Up a coll from the W end of Haweswater and back down Mosedale and Swindale. strong wind all the way, but mainly behind me. My foot started to twinge after I had dropped down into a remote windswept valley and I was starting to think that I would have to limp all the way home with my tail between my legs, but it didn't get any worse and I'm not sure that the pain has the same cause as it did previously. Hard to tell, though, as my feet were frozen solid.
5 PM
Running 30:00 [3] 7.0 km (4:17 / km)
Afternoon run along the concrete road in the driving wind and rain, very nice. Foot behaved but I could feel some kind of niggle by the end, I need to keep an eye on this.
Circuits 10:00 [1]
Tuesday Dec 27, 2011 #
11 AM
Running 1:35:00 16.0 km (5:56 / km)
Run up to High Raise from Burnbanks, 55 up into a cold wind and drizzle, 40 down meandering through the lower level hills. Longest run yet, but all on a nice wet sponge of moss and grass. Foot seemed OK.
10 PM
Circuits 10:00 [1]
Monday Dec 26, 2011 #
10 AM
Orienteering 30:00 [2] 5.0 km (6:00 / km)
Some easy orienteering at Skipwith Common. Ran with Matt and alternated legs but mainly just caught up on gossip. Nice sociable run.
Running 25:00 [2] 5.0 km (5:00 / km)
Some jogging before and after.
Circuits 10:00 [1]
Sunday Dec 25, 2011 #
10 AM
Orienteering 30:00 [4] 7.0 km (4:17 / km)
Steve Whitehead special sprint training around York, 2x courses, good fun on the almost empty streets, although I was woefully out of practice and missed a few routes.
Happy Christmas!
Happy Christmas!
Running 30:00 [2] 6.0 km (5:00 / km)
Some jogging about before, after and in between.
6 PM
Running 40:00 [2] 9.0 km (4:27 / km)
Late afternoon run fuelled by a Whitehead Xmas dinner, a couple of glasses of wine and my first coffee for a month. Very enjoyable but I was clenching everything by the time I made it home.
Saturday Dec 24, 2011 #
9 AM
Running 1:23:00 20.0 km (4:09 / km)
Progression run of 30 out and 28 back up the Ings and beyond through some nice meadows all on soft grass, perfect for my foot. Bit of a breakthrough session, this, and felt pretty good all the way to the end.
Circuits 10:00 [1]
Friday Dec 23, 2011 #
11 AM
Running 1:05:00 14.0 km (4:39 / km)
Not inspiring conditions for training. Ran 90/30s up Rivelin followed by a Coppice track effort in 5.00, a marked improvement from a couple of weeks ago. Felt pretty good and pushed hard on the efforts.
Circuits 10:00 [1]
5 PM
Running 25:00 [2] 5.0 km (5:00 / km)
Easy jogging in York.
Thursday Dec 22, 2011 #
9 AM
Cycling 1:25:00 [2]
Ride with Rob out to Ewden and back via High and Low Bradfield. Lovely day for it, didn't even feel like winter.
5 PM
Running 25:00 [2] 5.0 km (5:00 / km)
Bole Hill Park, fending off marauding dogs in the dark.
Circuits 10:00 [1]
Wednesday Dec 21, 2011 #
6 PM
Running 1:00:00 [2] 12.0 km (5:00 / km)
Run out from the Dark Peak club house and back for carols at the headstone. Surreal as ever. Nice way to get into the xmas spirit.
Tuesday Dec 20, 2011 #
9 AM
Running 50:00 [3] 10.0 km (5:00 / km)
IW via Parkwood, anxious to push on now but feeling pretty dead, all told. Niggles niggled but didn't deteriorate.
Circuits 10:00 [1]
5 PM
Running 35:00 7.0 km (5:00 / km)
HFW with some hill bounds thrown in for laughs. Still not feeling up to any more than that.
Monday Dec 19, 2011 #
Note
(rest day)
Letting various things settle.
Sunday Dec 18, 2011 #
10 AM
Running 1:15:00 [1] 8.0 km (9:23 / km)
Ran around Blaise to check a few bits of the map. Much of this run was spent jogging around and backtracking, so not very dynamic. This suited me fine.
10 PM
Circuits 10:00 [1]
Saturday Dec 17, 2011 #
2 PM
Running 30:00 [2] 6.0 km (5:00 / km)
Out along the Strawberry Line from Sandford.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Easy drills session.
Friday Dec 16, 2011 #
10 AM
Running 50:00 [3] 10.0 km (5:00 / km)
Up to Loxley Common and a few loops. Feeling grotty when I woke up but better after breakfast and the run seems to have helped. Trying to keep the effort fairly steady though. R knee much improved, L foot hurting in a new place after 35 mins, hopefully just teething troubles.
Circuits 10:00 [1]
Thursday Dec 15, 2011 #
Note
(sick)
The cold that has been threatening finally materialised. Doesn't seem too bad, might try an easy run later.
5 PM
Running 30:00 [3] 6.0 km (5:00 / km)
HFW, not feeling too bad.
9 PM
Circuits 10:00 [1]
Wednesday Dec 14, 2011 #
10 AM
Running 1:15:00 16.0 km (4:41 / km)
I was just itching to get out this morning, which was a nice surprise. Spoon lane route and I felt good on it all the way, moving more comfortably, like someone who is used to running. On the down side I woke up with some patella tendon soreness (painful going up and down stairs), but it seemed to ease off after about 5 and was only a background niggle on the rest of the run. Did my foot twinge a little close to the end? I'm not sure, but I plunged it into an ice bath when I got home just in case.
3 PM
Circuits 10:00 [1]
Tuesday Dec 13, 2011 #
7 AM
Running 1:00:00 13.0 km (4:37 / km)
Morning session at sunrise in Hillsborough Park, first 'proper' session for some time. I got woken up by the wind and rain battering the window in the night, but it was a beautiful calm morning so it felt quite easy to get out and do this. Pyramid of ~800, ~1200, ~1500 with some hills: 2.49, 4.12, 4.49, 4.10, 2.45. Going OK but the legs were getting sore by the end. Stopped off at home to pick up my bag then carried on IW.
8 PM
Running 20:00 [2] 4.0 km (5:00 / km)
HFW. Late.
Monday Dec 12, 2011 #
10 AM
Cycling 1:40:00
Finally got some payback for the wet and wild rides of recent weeks. Beautiful day, clear and crisp and the colours seemed especially sharp and bright after the constant greyness. Out to Ewden and Strines with a few big climbs.
10 PM
Circuits 10:00 [1]
Sunday Dec 11, 2011 #
12 PM
Running 50:00 [3] 10.0 km (5:00 / km)
Grim weather but couldn't not run up a hill today. Redmires, haunted house, bus stop, trig, pole. Stopped off for some sabateuring on the way. Managed to kill two birds with one stone by icing my foot whilst running. I've never seen so much surface water uo there (all with a layer of slushy ice). Lovely.
Saturday Dec 10, 2011 #
8 AM
Running 57:10 12.0 km (4:46 / km)
Wow, almost an hour! Guessed that my original plan--the parkrun--was unlikely when I saw the glazed state of our street so set off up Rivelin for some intervals, first session in ages although it was a soft one. 5x3/1 on the way up the valley followed by an effort up the coppice track in 5.10, 35 down on my pb and 9 down on a time set carrying a work pack at the tail end of a 100 mile week. It wasn't so much a case of how fast I could run it as whether I could keep going to the top...some way to go from here, but this run felt like a minor breakthough.
9 PM
Circuits 10:00 [1]
Friday Dec 9, 2011 #
10 AM
Cycling 1:15:00
OMG, that was bad. Clear blue skies and yr.no tricked me into thinking that there was a gap in the weather. I made it out to Moscar before it got really bad, but by then I was in a sleet blizzard and the roads were getting covered in thick slush. I bailed out to Snake and turned out of the wind so that for a while I had the feeling I was reversing through hyperspace. Once I crested the hill the sleet was back in my face all the way into Sheffield. Horrible. But that's what it's all about. My faith in yr.no is shattered.
Thursday Dec 8, 2011 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
IW. Enthusiasm was there but my legs were protesting. It's hard to imagine training 'properly' when you're struggling like this on a short, easy jog, but it will come.
Circuits 10:00 [1]
5 PM
Running 30:00 5.0 km (6:00 / km)
HFW with drills and some hill bounds up Blake St along the way.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Crookes Valley in the rain.
Wednesday Dec 7, 2011 #
12 PM
Running 45:00 [3] 9.0 km (5:00 / km)
Loxley Valley. Didn't find a gap in the weather. I've got to the point where it was a struggle to get out of the door; I felt tired and jaded from running yesterday and it was chucking it down. Running is feeling hard without yet being compulsive again. This is crazy when you think that a week ago I was desperate to get out but couldn't. Of course, once I had committed myself I loved every moment of it - the rain and sleet were lashing down and I felt like King Lear raging against the storm. First time off road and it was great to get wet and muddy. The novelty will wear off.
Tuesday Dec 6, 2011 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
IW. Felt almost normal.
6 PM
Running 35:00 [3] 7.0 km (5:00 / km)
HFW. Got all excited and ran quite fast up to Crookes and through Bolehill Park. Felt good and was able to forget about the foot most of the time, bit more cautious on the downhill.
Running Drills 5:00 [2]
Some tentative drills and a couple of strides.
Circuits 10:00 [1]
Monday Dec 5, 2011 #
12 PM
Cycling 1:35:00
Took advantage of a gap in the weather to get out on the bike, following Kim's sensible advice to include some non-running days in my build-up. Did a tour of Damflask, Dale Dyke and Strines on slushy roads and enjoyed the epic wintery skies and snow covered hills. Got caught in a brief hail shower and some snow/sleet, but it could have been a whole lot worse. Hands and feet frozen solid by the time I got home despite doubling up on gloves and socks. I could barely open a can of beans my fingers were so numb.
7 PM
Circuits 10:00 [1]
Sunday Dec 4, 2011 #
9 AM
Running 40:00 [3] 8.0 km (5:00 / km)
Out to cheer on the pantomime camel and gang at the Percy Pud. Cold, wet and windy for it and my whole body is complaining, but running still feels like such a novelty again that I couldn't possibly mind. Aware of the foot for the first 5 or so, but it eased off.
Saturday Dec 3, 2011 #
10 AM
Running 20:00 [2] 3.0 km (6:40 / km)
Very slow jog from Pindale to Hope Station to catch the train home after DaveA's stag do. Had a great night out but was paying the price for it big time this morning. My foot was a bit sore after the antics, so decided on a conservative strategy today.
Friday Dec 2, 2011 #
10 AM
Running 24:00 [3] 5.0 km (4:48 / km)
A proper run! With sweat and everything. The foot felt good, which is more than I can say for the rest of my body. I felt ungainly, short of breath and my legs were sore in all sorts of places. I've slithered down a long snake in the training snakes 'n ladders in three weeks. I'm not in a rush to get back though, so I'm going to avoid the ladders for the time being and go for slow but steady progress.
Circuits 10:00 [1]
Thursday Dec 1, 2011 #
8 AM
Running 15:00 [2] 3.0 km (5:00 / km)
IW. Only stopped once for a stretch and it felt OK, although my shins are really sore, I think I'm using them much more than normal to avoid any kind of jarring impact.
6 PM
Circuits 10:00 [1]